Scapula Dips

Scapula Dips


This exercise involves using a dip bar or parallel bars to perform a dip motion while focusing on engaging and stabilizing the scapula (shoulder blades). It helps to strengthen the muscles in the upper back and shoulders while improving posture and shoulder mobility.

Muscle Group

Equipment Required

Scapula Dips Instructions

  1. Start by standing with your back against a wall, with your arms extended straight out in front of you at shoulder height.
  2. Slowly slide your arms up the wall, keeping your elbows straight, until your hands are directly above your head.
  3. Next, slowly lower your arms back down to shoulder height, keeping your elbows straight.
  4. Repeat this movement for 10-15 repetitions, focusing on keeping your shoulder blades pulled down and back throughout the exercise.

Scapula Dips Form & Visual

Scapula Dips

Scapula Dips Benefits

  • Strengthens the muscles in the upper back and shoulders
  • Improves posture by promoting proper alignment of the shoulder blades
  • Increases shoulder stability and mobility
  • Can help alleviate shoulder pain and discomfort
  • Can be done with minimal equipment and in a variety of settings

Scapula Dips Muscles Worked

  • Rhomboids
  • Trapezius
  • Pectoralis minor
  • Serratus anterior

Scapula Dips Variations & Alternatives

  • Assisted Scapula Dips
  • Weighted Scapula Dips
  • Single Arm Scapula Dips
  • Scapula Push-Ups
  • Scapula Pull-Ups